A low glycemic index (GI) diet is an eating plan that focuses on foods with a low GI rating . The goal of such diets is to help people maintain healthy blood sugar levels and reduce their risk for diabetes , heart disease, and other health problems.
The Glycemic Index (GI) measures the impact of carbohydrates on your blood sugar level . Foods are given a number from 0 to 100 based on how quickly they cause your blood sugar to rise after you eat them. Foods with higher GIs can cause rapid spikes in blood glucose while those with lower GIs have less of an effect.
Low GI foods include whole grains, legumes, fruits and vegetables as well as dairy products like milk and yogurt which all contain fiber or fat that slow digestion time making them more slowly absorbed by the body than high-GI items like white breads or sugary snacks.
When it comes to managing weight loss goals or preventing chronic diseases related to poor nutrition choices, switching out some high-glycemic carbs for healthier options can be beneficial over time because these types of food digest slower so they don’t spike insulin levels as much leading to better control over hunger cravings throughout the day helping keep energy stable instead of having sudden highs followed by lows due fatigue caused by hypoglycemia when sugars drop too fast post meal consumption – this kind of response ultimately affects mood swings negatively too!
Below you will see a chart featuring a complete list for low glycemic index foods compared against their respective GI & GL ratings.
This chart should serve as reference guide for anyone looking into trying a low glycemic index foods diet who may not know where exactly start when considering different viable meals choices that fit within range required sustain balanced lifestyle long term without sacrificing taste pleasure enjoyed through consuming delicious nutritious dishes every day!
*Glycemic Load = Glycemic Index x Net Carbs /100.
Photo Name GI GL Apricot 34 3.8 Avocado 10 0.9 Agave (syrup) 15 11.4 Quince (canned / jelly without sugar) 40 3.8 Quince (fresh fruit) 35 3.4 Cherry plum 25 0.0 Amaranth seeds (unprepared) 35 19.9 Pineapple Juice (unsweetened) 50 6.8 Orange (fresh fruit) 35 4.1 Orange juice (freshly squeezed and sugar free) 45 4.8 Peanut 15 2.4 Peanuts (Dry Roasted) 15 2.3 Peanut Butter (Sugar Free) 25 7.0 Peanut Oil (Sugar Free) 40 8.6 Artichoke 20 1.2 Acerola, Barbados Cherry (fresh) 20 0.1 Basil 5 0.1 Eggplant 20 1.7 Eggplant Caviar 40 5.3 Balsamic vinegar 5 2.8 Banana 48 10.1 Dessert Banana (Green) 45 15.7 Platano (raw) 45 14.4 Bananas (Dried) 48 42.4 Mutton (Lamb) 0 0.0 Boiled lamb 0 0.0 Muesli Bar, Gluten Free 50 37.1 White corn, sweet corn, frozen corn 55 10.4 White almond paste / puree (without sweeteners) 35 16.7 White beans 35 21.4 White beans (boiled) 33 8.3 White chocolate 44 26.0 Buckwheat pancakes 40 3.6 Soybeans 15 4.5 Beans, fava (raw) 40 7.2 Broccoli 15 0.5 Broccoli (cooked) 45 3.1 Brussels sprouts (fresh) 15 1.1 Bulgur 55 10.2 Vanilla 5 3.3 Durum wheat vermicelli 35 8.1 Soy vermicelli 30 24.6 Ham, sliced, sausages 0 0.0 Grapes, green (raw) 45 5.4 Grapes, red (raw) 45 8.1 Grape Juice (unsweetened) 45 6.9 Cherry (sweet, fresh) 25 4.0 Beef (steak, etc.) 0 0.0 Boiled lean beef 0 0.0 Boiled beef tongue 0 0.0 Beef brains 0 0.0 Roast beef liver 50 0.0 Blueberry 25 2.0 Peas (green, fresh) 35 4.5 Peas (frozen, boiled) 51 4.6 Green peas (canned) 45 2.9 Green peas 15 1.5 Mustard (with sugar) 55 5.9 Dijon mustard 35 3.3 Pomegranate (fresh) 35 6.7 Grapefruit 22 0.0 Canned Grapefruit 47 4.3 Pomelo, sheddock (fresh) 25 2.0 Grapefruit juice (unsweetened) 45 2.7 Walnuts 15 1.1 Buckwheat 50 22.0 Mushrooms 15 0.8 Mushrooms (cooked) 36 1.9 Pear (fresh fruit) 30 4.7 Melon pear (pepino) 40 8.0 Canned pears 55 8.6 Pears (dried) 43 26.9 Goose fat 0 0.0 Goose 0 0.0 Jam 51 47.5 Wild rice 45 33.8 Yeast 35 6.3 Brewer’s yeast 35 0.0 Blackberry (fresh berry) 25 2.5 Yellow gooseberry 15 1.8 Acorns 25 10.3 Fat (animal / vegetable) 0 0.0 Grains (sprouted) 15 6.2 Coffee beans 50 0.1 Energy bar (sugar free) 50 23.4 Cereals, whole (sugar free) 45 27.3 Ginger 15 0.6 Turkey 0 0.0 Turkey (boiled) 0 0.0 Fig (fresh) 35 6.7 Fig (dried) 50 28.9 Yogurt 35 1.6 Yogurt 1.5% natural 35 0.5 Sweet yogurt 52 4.7 Soy yogurt (natural) 20 1.6 Fruit yogurt 52 1.5 Fat-free yogurt 33 2.5 Squash 15 0.7 Cocoa Powder (Sugar Free) 20 4.4 Kamut, Egyptian Wheat (cooked) 40 25.4 Capellini (pasta) 45 32.9 Capers 20 0.8 White cabbage 15 0.9 Brussels sprouts 15 0.3 Sauerkraut 15 0.8 Cauliflower 15 0.8 Buckwheat porridge 40 12.4 Pine nuts 15 2.9 Ketchup 55 14.0 Kefir (1% fat) 31 1.2 Kefir (regular) 36 1.4 Kefir low-fat 25 0.0 Cashew nuts 25 3.1 Cashew nuts (salted) 22 6.6 Kiwi 50 7.3 Quinoa (unprepared) 40 22.8 Quinoa (cooked) 35 7.3 Chinese noodles 35 23.4 Maple syrup 55 36.9 Strawberries (fresh berries) 25 1.9 Strawberry Jam (Low Sugar) 51 31.1 Cranberries (fresh) 45 5.5 Cranberry Juice (unsweetened) 50 7.3 Goat milk 24 1.1 Coconut 45 0.8 Coconut milk (raw) 40 1.1 Coconut Sugar 35 1.8 Cooked sausage 34 9.5 Kohlrabi 20 2.1 Hemp seed (peeled) 4 0.3 Chocolate candy with sweeteners 23 8.2 Cinnamon 5 2.9 Pickled Cucumber 15 0.7 Pork cutlets 50 9.8 Red caviar 0 0.0 Rabbit 0 0.0 Rabbit (fried) 0 0.0 Barley groats 25 15.8 Fresh corn 35 1.8 Sesame 35 8.1 Sesame paste, tahini 40 4.9 Sesame seed 35 4.3 Dried apricots 35 21.2 Boiled chicken breast 0 0.0 Chicken 0 0.0 Chicken (fried) 0 0.0 Carob (carob powder) 15 11.7 Lasagna 47 7.0 Instant noodles 52 29.5 Orache 53 34.0 Linen 35 9.7 Hazelnuts 25 2.5 Lemon (Fresh Fruit) 20 0.6 Lemon juice (unsweetened) 20 0.6 Lettuce (fresh) 15 0.5 Lychee (fresh fruit) 50 7.6 Lotus (root powder) 33 4.1 Onion (fresh) 15 1.6 Leek 15 1.2 Shallot 15 2.5 Peeled peas (fresh) 25 15.0 Flaxseed 35 0.6 Lupine 15 6.1 Mayonnaise (homemade) 0 0.0 Whole Wheat Pasta 40 10.6 Pasta 50 15.4 Pasta (from durum wheat) 50 11.6 Buckwheat Pasta 40 28.4 Macaroons, Coconut Flour 32 18.1 Poppy seed 35 9.8 Raspberries (fresh berries) 25 3.0 Mandarin 30 3.9 Tangerine (canned) 47 4.2 Cassava (bitter, sweet) 55 20.9 Passion fruit 30 6.9 Margarine 0 0.0 Marmalade (sugar free) 30 22.2 Black olives 15 4.8 Butter 0 0.0 Mung Bean Mung 25 15.8 Almond 15 1.9 Almond paste (sugar free) 35 15.1 Almond oil 25 0.0 Almond milk 30 3.9 Milk 31 1.6 Coconut Milk 40 1.1 Natural milk 32 1.3 Skim milk 27 0.1 Oat milk (raw) 30 17.6 Soya milk 30 1.8 Chocolate milk 34 3.7 Skim milk 31 1.5 Whole milk 34 1.6 Milk chocolate 49 28.9 Seafood (oysters, shrimp, mussels, etc.) 0 0.0 Carrot Juice (unsweetened) 40 2.6 Carrot (fresh) 30 2.0 Ice cream (with fructose) 35 9.4 Soya milk ice cream 35 6.0 Ice cream (skim, vanilla) 46 13.8 Cloudberry (fresh berries) 25 1.7 Buckwheat flour 40 28.2 Kamut flour 45 32.4 Quinoa flour 40 22.9 Spelled flour 45 30.5 Chickpea flour 35 23.1 Whole grain rye flour 45 28.9 Soya flour 25 4.5 Medlar japanese plum 55 5.7 Muesli (sugar free) 50 23.6 Palm pulp 20 1.2 Nectarine (fresh fruit) 35 4.1 Chickpeas 10 6.1 Chickpeas (canned) 35 6.8 Skim cheese 30 0.4 Sea buckthorn 30 0.8 Vegetable soup 40 2.5 Oat flour 25 3.0 Cucumber 15 0.4 Dill pickles 15 0.2 Plain / Spotted Beans (Fresh) 35 5.9 Olives 15 0.9 Olive oil 0 0.0 Omelette 49 7.3 Prickly pear (fresh fruit) 35 3.4 Oregano 5 3.2 Walnut 15 2.1 Hazelnut 15 2.5 Pine nuts 15 1.9 Cashew nuts 15 4.5 Nuts (mix with raisins) 21 9.8 Bran (wheat, oat) 15 6.8 Wholemeal Pasta 50 32.1 Whole grain pasta made by al dente 40 14.6 Chinese cabbage 20 0.4 Pepino, melon pear 40 8.0 Sweet pepper 15 0.8 Chilli 15 1.4 Chilli Green (Fresh) 15 1.2 Perlovka 25 18.4 Peach (canned in syrup) 55 8.1 Peach (fresh fruit) 35 4.0 Dried Peaches 35 20.2 Shortbread Cookies (Integral Flour, Sugar Free) 40 17.2 Pesto (sauce) 15 0.9 Motley beans, borlotti, roman beans 35 12.4 Parsley 15 0.9 Parsley (cooked) 52 3.3 Cookies (whole grain flour, sugar free) 50 23.4 Butter cookies (flour, butter, sugar) 55 29.1 Oatmeal cookies 55 39.5 Multi Grain Cookies 51 33.2 Banana pie 47 17.1 Plantano (Raw) 45 13.6 Sunflower (seeds) 35 7.0 Spelled wheat 40 24.5 Pomelo 30 3.0 Tomatoes (fresh) 30 1.1 Popcorn 55 40.7 Kidneys (braised) 0 0.0 Yogurt 32 1.3 Spices (cinnamon) 5 4.0 Whole Grain Wheat 45 26.8 Wheat flakes 45 27.4 Passion fruit, granadilla (fresh) 30 4.0 Ravioli (from durum wheat) 40 11.6 Crustaceans (lobster, crab, spiny lobster) 5 0.1 Vegetable fat 0 0.0 Ratatouille 20 1.0 Rhubarb 15 0.4 Radish 15 0.5 Turnip (raw) 30 1.9 Rye flour (medium grinding) 50 27.9 Rye flakes 45 37.2 Basmati Rice 50 37.5 Unpeeled Basmati Rice 45 16.2 Wild rice (black) 35 7.3 Brown rice 50 36.5 Red rice 55 38.8 Bamboo sprouts 20 1.0 Lentil sprouts 25 5.5 Fish (salmon, tuna, etc.) 0 0.0 Salad (“iceberg”, leaf, arugula, etc.) 15 0.3 Fat 0 0.0 Sausages 30 0.6 Sweet corn 48 8.9 Beetroot (fresh) 30 2.6 Beetroot 15 0.6 Fried pork 0 0.0 Fat Pork 0 0.0 Grilled pork 0 0.0 Lean pork 0 0.0 Celery (fresh) 15 0.3 Seeds (pumpkin) 25 13.5 Chia Seeds (Dried) 30 12.6 Dry cider 40 11.6 Corn syrup 15 11.7 Chicory Syrup 55 5.2 Scorzonera (Kozelec) 30 0.3 Sweet pepper (red, green), paprika 15 1.0 Cream 0 0.0 Cream (18%) 33 1.3 Cream (30%) 0 0.0 Cream (10%) 30 3.0 Butter (high fat) 14 0.1 Plums (fresh) 35 3.9 Sour cream 0 0.0 Red currant (fresh berry) 25 1.9 Black currant (fresh berry) 15 1.1 Soya cream 20 12.9 Soy sauce 20 1.0 Pineapple juice (sugar free) 50 6.4 Grape juice (sugar free) 55 9.3 Grapefruit juice (sugar free) 45 4.5 Pear juice 50 5.5 Cranberry juice (sugar free) 50 7.3 Tomato juice 35 1.5 Apple juice (sugar free) 50 5.7 Orange juice 48 4.8 Apple juice 41 4.5 Salted cucumbers 15 0.3 Sorbet (sugar free) 40 4.8 Sausages 28 6.7 Soybean 15 4.5 Spaghetti (well cooked) 55 12.8 Whole Grain Spaghetti 40 10.6 Spaghetti al dente 45 21.5 Spaghetti bolognese 52 9.9 Asparagus 15 0.6 Stevia 0 0.0 String Beans (Fresh) 30 1.1 Lentil soup puree 44 6.6 Soup with chicken and mushrooms 46 0.7 Surimi (minced fish in crab sticks) 50 3.4 Sushi 55 11.6 Sushi, salmon 48 7.3 Cheese (Mozzarella, pressed cottage cheese, etc.) 0 0.0 Tofu cheese 15 0.6 Chees Feta 30 1.2 Tagliatelle (well cooked) 55 34.8 Tangerines, tangerines, satsuma (fresh) 30 3.9 Taro 48 12.7 Tahin 40 8.4 Cottage cheese 30 0.8 Cottage cheese 9% fat 30 2.7 Low-fat cottage cheese 30 0.3 Curd 45 10.3 Veal 0 0.0 Boiled veal 0 0.0 Tempeh 15 1.4 Caraway 5 0.6 Mashed Tomato 35 3.1 Tomato sauce (natural, sugar free) 35 1.3 Tomato soup 38 2.7 Tomatoes 30 1.1 Tomatoes (dried) 35 10.2 Jerusalem artichoke (fresh) 50 6.4 Tortilla, White Corn 49 23.1 Tofu, bean curd 15 0.1 Turnip, turnip (fresh) 30 1.8 Dill (fresh) 25 1.6 Vinegar 15 0.0 Urad bean (steamed) 43 27.1 Roast duck 0 0.0 Duck 0 0.0 Falafel (from beans, fava) 40 8.4 Azuki Beans 35 22.0 White beans 35 22.4 Green beans 30 2.1 Red beans 35 18.4 Fennel 15 1.1 Fettuccine 32 21.6 Physalis 15 0.6 Dried dates 40 27.7 Pistachios 15 4.2 Fructose 20 20.0 Foie gras, goose liver paste (canned) 0 0.0 Bread (oatmeal) 47 19.2 Buckwheat bread 50 22.9 Germinated bread 35 12.7 Wholemeal bread 40 15.9 Pumpernickel Bread 45 21.6 Pumpkin bread 40 17.0 Fruit bread 47 24.4 Horseradish 10 1.1 Hummus 25 3.5 Persimmon, persimmon eastern (fresh) 50 7.7 Cauliflower (fresh) 15 0.8 Braised Cauliflower 15 0.0 Whole Grain (Rye) 34 19.0 Whole milk 3% 27 1.2 Chicory 15 0.6 Chicory (drink) 40 1.1 Zucchini 15 0.5 Chickens 0 0.0 Chayote (Mexican cucumber), mashed from it 50 2.3 Cheddar 0 0.0 Sweet cherry 25 0.1 Blueberries 53 4.0 Prunes 40 25.6 Dark Chocolate (with 85% Cocoa Content) 20 9.6 Garlic 30 9.0 Lentils (yellow) 30 19.6 Lentils (green) 25 12.5 Lentil soup 30 2.4 Chips, corn, salted 42 25.6 Chocolate 49 29.9 Chocolate (+ 70% cocoa) 25 9.0 Dark chocolate 23 13.8 Spinach 15 0.3 Sorrel 15 0.0 Sherbet 50 27.6 Endive 15 0.0 Dried apples 35 20.6 An Apple 36 5.0 Applesauce (unsweetened) 35 4.0 Apple cider (brut) 40 0.0 Apple Juice (unsweetened) 40 4.9 Goji berries 25 13.3 Egg 0 0.0 Barley flour 30 16.8
